Diogo Dias

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of air squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (15 – 17 Minutes)  3 Sets x 1 Rep @93% of… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat / Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Overhead Squats (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on hands – :10s of Shoulder Taps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 1 Minute Row/Bike/Row  3 Power Cleans… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Jerk (15 Minutes) 5 Sets x 2 Reps @85-90% of 1… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Glute Bridges – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) 5 Jump… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squats (15 Minutes)  5 Sets x 2 Reps @90% of 1 Rep Max … Read more »

Warm-up: Group Dynamic  Plank – Push up Tabata – 2 Minutes  :20s Plank on hands – :10s of slow “perfect” push ups Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Shoulder to… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 2 Reps @85 – 90% of 1 Rep Max  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row/ 100 Meter Runner/ 300 Meter bike 3 Hang Power Snatches (ascending weights) :15s… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner  3 Front… Read more »